AO: ao-tracks Q: Harding PAX: Luau (12/200), Chubbs, (Ratatouille) -(73/108), Holy Water, F3 Stumpjumper – Chip Fesperman, Harding FNGs: None COUNT: 6 CONDITIONS: Low-mid 30’s WARMUP: SSH, butt kicks up-downs, hillbillies, mtn man poopers, arm circles OYO while explaining BD format THE THANG: Tool Time EMOM: Every minute, on the minute perform a station, then […]
Tool Time at The Tracks – repeat-ish Read More »
AO: ao-tracks Q: Harding PAX: Birdie (6/150), Boardwalk, Harding FNGs: None COUNT: 3 CONDITIONS: Low 30’s WARMUP: SSH, imperial walkers, copperhead squats, weed pickers, short mosey while explaining format THE THANG: Tool Time EMOM: Every minute, on the minute perform a station, then rotate to the next. Every station follows the format: Exercise x reps
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AO: ao-tracks Q: Harding PAX: Pipes, Luau (8/200), Birdie (2/150), Harding, Madison FNGs: None COUNT: 5 CONDITIONS: mid-20’s, feels like fuel for the soul. WARMUP: SSH, butt kicks up/downs, copperhead squats, mosey to funky tree… THE THANG: Modified version of Mindy (Which in itself it’s a combination of Murph + Cindy), adapted for this AO
Trindy – trial run Read More »
AO: ao-tracks Q: Birdie (2/150) PAX: Luau (8/200), Pipes, Harding, Boardwalk, Birdie (2/150) FNGs: None COUNT: 5 CONDITIONS: frigid & windy WARMUP: after quick disclaimer, we did Weed Picker, Wind Mills, SSH, Copper Head Squat, Imperial Walker & Moroccan Night Club. Then we moved to the parking garage. THE THANG: 8 cones setup along the
AO: ao-tracks Q: Homer (1/150) PAX: Birdie, Homer (1/150), Chubbs FNGs: None COUNT: 3 Cold. Did 2.5 mile route with 5×10 merkin stations and 5×10 squat stations. Good conversation. Glad to have Chubbs join us in Duluth.
2.5 Miles with Stations Read More »
AO: ao-tracks Q: Homer (122/100) PAX: Boardwalk, Birdie, Homer (121/100) FNGs: None COUNT: 3 CONDITIONS: not too cold not too warm. PLAYLIST: Weird Al Yankovic WARMUP: yep THE THANG: At steps by city hall. Jelly Legs At festival steps. Merkins five ways followed by karaoke using steps Repeat At rock pile. TABATA rock work. Slowsy
Last Tracks of 2024 Read More »
AO: ao-tracks Q: Boardwalk PAX: Boardwalk, Birdie FNGs: None COUNT: 2 CONDITIONS: Clear. 40°F. WARMUP: Side Straddle Hops, Moroccan Nightclubs, Michael Phelps, Hangovers, and Windmills. Mosey to rock pile via the library. THE THANG: If Boxing Day was celebrated in America, it would likely be a tribute to Rocky, so we celebrated the holiday at
AO: ao-tracks Q: Homer (118/100) PAX: Luau (256/200), Cross Check, Harding, Birdie, Homer (117/100) FNGs: None COUNT: 5 CONDITIONS: Perfect, though I did decide to move off the wet turf and to the dry parking deck. Felt more like Nakatomi Plaza anyway. WARMUP: To the tunes of Bach’s Concerto No. 3 in G Major, BWV.1048:
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AO: ao-tracks Q: Harding PAX: Luau (255/200), Birdie, Harding FNGs: None COUNT: 3 WARMUP SSH, mtn poopers hillbillies weed pickers THE THANG Format: 4 exercise stops. MOT: Mosey to coupon, Bernie away from coupon. Ex 1 > mosey to coupon > Ex 2 > Bernie away from coupon > Ex 3 > mosey to coupon
AO: ao-tracks Q: Harding PAX: Luau (251/200), (Ratatouille) -(73/108), Harding, Boardwalk, Birdie FNGs: None COUNT: 5 CONDITIONS: Winter is back… again! 33F low breeze. WARMUP ssh (to wait for late arrivals to join us), mosey to stairs by city hall. Imperial walkers, windmills, high knees up/downs. 11’s at stairs: Top: Bonnie Blair’s (alpha) Bottom: dips
Winter is coming… again. Read More »